High cholesterol and blood pressure levels can increase the risk of heart problems. What you eat is critical to judge how fast you are likely to get lifestyle health problems such as obesity, high blood pressure, heart problems, Diabetes, high cholesterol, Arthritis etc.
After 35 years of age, one should mindfully follow a healthy diet and lifestyle to prevent any health problems. If you are already affected these health problems, start with this diet today itself for a healthy tomorrow.
Completely avoid all fatty food, oily food, spicy items, red meat, egg yolk, groundnut oil, mustard oil, fatty milk and dairy products, biscuits, and crackers from today.
Certainly follow the given food plans and enjoy a healthy life.
- 20 gm Whey protein or pea protein
Whey proteins and pea significantly help lower body fat. They also have a great range of amino acids. Easy to absorb in the body. Include 20 gms of each of these proteins in your daily diet.
Other plant-based proteins such as beans, mung, yellow and red lentils can help lower the bad LDL cholesterol and balance high blood pressure. Please include all of them regularly.
- Unpolished Oat bran
Oatmeal is low glycemic and gluten-free. Good to lower cholesterol level as it contains soluble fiber.
Other foods rich in soluble fiber are brussels sprouts, apples, pears. These foods can reduce the absorption of cholesterol in your blood and control the blood pressure levels.
Oat bran porridge or Oat bran pancake with lots of vegetables is a great meal option for your breakfast or dinner.
- 1 Avocado daily
Avocados are rich in monounsaturated fats with lots of fiber. This nutrient-rich heart-healthy fruit help reduce bad LDL cholesterol and improve good HDL cholesterol. Go for it.
- Almonds and Walnuts
Nuts are known for their organic nutrient-dense properties.
Walnuts are rich in omega-3 fatty acids significant for heart health. Almonds are a rich source of Amino acids and help regulate blood pressure levels.
Walnuts and Almonds provide phytosterols and help lower cholesterol by blocking its absorption in the bloodstream, thus helpful control blood pressure levels too.
Other nutrients such as calcium, magnesium, and potassium found in these nuts help lower the risk of heart problems.
One handful of nuts daily helps with control cholesterol levels, improves heart health.
Flax seeds are also rich in omega 3 and flavonoids. Take 2 teaspoon flax seeds daily.
- Whole grains
Whole grains such as Barley, Sorghum (jwari), finger millet (Ragi), brown rice, quinoa, buckwheat are essential to include in your daily diet to lower the risk of lifestyle diseases.
Make roti or chapati made out of these grains are beneficial in managing a good cholesterol level and burn the body fat their-by helpful in high blood pressure and weight management too.
- Cooked Vegetables
Vegetables are a vital part of a daily diet. They are high in anti oxidants, fiber-rich, and low in calories. This helpful for weight management, controlling cholesterol, high blood pressure, Diabetes, and heart problems.
Ensure that your diet contains 60% of vegetables such as squashes, pumpkins, broccoli, asparagus, zucchini, kale, carrots, beetroot, leafy greens, French beans, Indian vegetable like bottle gourd, soft gourd (turai, Galka, tendli), ridge gourd snake gourd etc. They are easily digestible and contain zero fat.
Daily 3-4 portions of cooked vegetables are highly beneficial for a healthy lifestyle for every one.
- Salmon fish
Salmon is an excellent source of omega 3 and helps increasing good HDL cholesterol. Very good for heart health. Other fish choices as Mackerel, herring which are also rich in omega 3.
Happily include one portion of one of these fish in a curry form. (Fried version may increase the risk of high blood pressure and heart problem)
- Eat one Apple or one pear daily.
Fruits are rich in soluble fiber, thus lower cholesterol levels.
Apple, pear, berries are a good source of anti-oxidants and anti-inflammatory effects. Thus improve overall health and fat reduction.
Pomegranate is also rich in anti-oxidants, Vitamin c, and anti-inflammatory help improve heart health, immunity and lower cholesterol and high blood pressure.
- Mindful use of oil
Using oils in your foods should be limited to reduce the risk of cholesterol, high blood pressure, heart problems, and weight management.
Olive oil is the best of all oils. It has monounsaturated fats, which help to maintain good HDL cholesterol and reduce bad LDL cholesterol levels.
Another choice is a combination of flaxseed oil and olive oil or flaxseed oil and soya bean oil.
Follow a 10 days detox diet plan every month for faster reduction in high cholesterol, high blood pressure and weight management. Start with this diet today itself and stay healthy for ever.
Lifestyle factors are the best way to address high blood pressure and cholesterol.
- Walking exercises
- Yoga : Yoga plays vital role to control your emotions and relieves stress and anxiety.
Watch how you can practice these yoga in your daily life and be healthy. https://youtu.be/ErqLRN6yHaU
- Avoid roaming in hot climates
- Avoid alcoholic drinks
- Avoid suppressing the natural urges
- Avoid doing excessive exercise
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Author of the Blog: Dr. Rajeshri Mehta
Expert Review By: Dr Smita Pankaj Naram
Co-Founder, Ayushakti Ayurved Pvt Ltd